How quickly does ashwagandha work
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How Quickly Does Ashwagandha Work?
Ashwagandha (Withania somnifera) is a popular herb in Ayurvedic medicine, known for its potential benefits in reducing stress, enhancing cognitive function, and improving physical performance. Understanding the timeline for its effects can help users set realistic expectations.
Immediate Cognitive Benefits of Ashwagandha
Acute Cognitive Function Improvement
Research indicates that ashwagandha can have immediate effects on cognitive function. A study involving 13 healthy volunteers found that a single dose of 400 mg of ashwagandha extract improved working memory and sustained attention within 3 to 6 hours of ingestion. Participants showed better performance in tasks requiring executive function and vigilance compared to a placebo group.
Short-Term Benefits on Stress and Sleep
Stress Reduction and Sleep Quality
In a study with college students, a 30-day regimen of 700 mg daily ashwagandha extract significantly improved sleep quality and reduced food cravings, although more pronounced stress-relieving effects were observed in studies lasting six weeks or longer. This suggests that while some benefits can be seen within a month, optimal stress reduction may require a longer duration.
Hormonal and Vitality Effects Over Weeks
Hormonal Balance and Vitality
A 16-week study on aging, overweight males showed that ashwagandha intake over eight weeks led to significant increases in DHEA-S and testosterone levels. However, improvements in fatigue, vigor, and overall well-being were reported over the entire study period, indicating that hormonal and vitality benefits may take several weeks to become noticeable.
Physical Endurance and Muscle Strength
Enhanced Physical Performance
Ashwagandha's effects on physical performance were evaluated in an eight-week study involving resistance training. Participants taking 300 mg of ashwagandha twice daily showed significant improvements in muscle strength, endurance, and muscle size compared to a placebo group. These benefits were evident by the end of the eight-week period, suggesting that physical performance enhancements may require consistent use over a couple of months.
Cognitive Function in Mild Cognitive Impairment
Memory and Cognitive Function
In adults with mild cognitive impairment, an eight-week course of 300 mg ashwagandha twice daily resulted in significant improvements in both immediate and general memory, as well as executive function and information processing speed. This indicates that cognitive benefits in individuals with mild cognitive issues may also require around two months of supplementation.
Conclusion
Ashwagandha can provide immediate cognitive benefits within hours of ingestion, particularly in enhancing working memory and attention. For stress reduction, sleep quality, hormonal balance, and physical performance, noticeable improvements typically require consistent use over several weeks to a couple of months. Therefore, while some benefits of ashwagandha can be experienced quickly, others may take longer to manifest, depending on the specific health outcome being targeted.
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